Amidst the devastation in Washington State, we are grateful for…


It has been a devastating last year for Washington State; the place I call home. 

Last year, the I-5 Bridge over the Skagit River collapsed suddenly, sending drivers and their vehicles into the cold river water below.  I actually had driven over the bridge a little while before it went down.

This March, in the small town of Oso, Washington, an unstable hill caved in, triggering a mudslide and engulfing a rural neighborhood.  It wiped out a 1 square mile area and many lives, homes and livelihoods were lost.

This July, we set the record for the largest wildfire ever in Washington state, covering 237,000 acres of land and wiping out over 300 homes and businesses. This fire is still burning this very second.

This past weekend I decided it was time to spread some positive energy around my community, amidst the devastation.

At my Health and Lifestyle Coaching booth, I simply asked:  “What are you Grateful for?”  and had attendees of the festival write their answers on index cards and hang them up on string.

The response was overwhelming.  Here is what everyone shared:

I am grateful for my husband.

I am grateful for resilience.    -Karen L.

I am grateful for a stranger’s smile, chocolate, peanut butter ice cream, chemo, dusk, coffee beans, and the next friend I will meet.

I am grateful for my good health (almost 75 years!)

I am grateful for my amazing family and friends. -Janie O.

I am grateful for my wonderful sister.

I am grateful for my mom, dad and sisters!  -Elaina

I am grateful for having a roof over my head and food to eat, and a loving family.

I am grateful for another day.

I am grateful for my wonderful life, my wonderful wife, family and friends.

I am grateful for the blessings in my life.

I am grateful to be able to think correctly and not get nervous anymore.

I am grateful for my dear girlfriends!

I am grateful for my son.  He is the light of my life.  -Louise

I am grateful for my house and my family.

I am grateful to be 85, still going and having fun!

SO NOW I ASK YOU:  What are you grateful for?

To your happiness!!

Health Coach Autumn



16 Worst Places For Your Health


I saw this article and couldn’t resist posting it!  Its really opened my eyes…

The 16 Worst Places For Your Health

To Keep your Toothbrush:

There’s nothing wrong with the sink itself—but it’s awfully chummy with the toilet. There are 3.2 million microbes per square inch in the average toilet bowl, according to germ expert Chuck Gerba, PhD, a professor of environmental microbiology at the University of Arizona. When you flush, aerosolized toilet funk is propelled as far as 6 feet, settling on the floor, the sink, and your toothbrush.

Best place: “Unless you like rinsing with toilet water, keep your toothbrush behind closed doors—in the medicine cabinet or a nearby cupboard,” Gerba says.

To stash sneakers and flip-flops:

The worst place: Bedroom closet

Walking through your house in shoes you wear outside is a great way to track in allergens and contaminants. One study found that lawn chemicals were tracked inside the house for a full week after application, concentrated along the traffic route from the entryway. Shoes also carry in pollen and other allergens.

Best place: Reduce exposure by slipping off rough-and-tumble shoes by the door; store them in a basket or under an entryway bench. If your pumps stay off the lawn, they can make the trip to the bedroom—otherwise, carry them.

To Fall Asleep:

The worst place: Under piles of blankets

Being overheated can keep you from nodding off, researchers say: A natural nighttime drop in your core temperature triggers your body to get drowsy. To ease your way to sleep, help your body radiate heat from your hands and feet, says Helen Burgess, PhD, assistant director of the Biological Rhythms Research Laboratory at Rush University Medical Center in Chicago.

Best place: Don socks to dilate the blood vessels in the extremities—then take the socks off and let a foot stick out from under the blankets.

To Cool Leftovers:

The worst place: In the refrigerator

Placing a big pot of hot edibles directly into the fridge is a recipe for uneven cooling and possibly food poisoning, says O. Peter Snyder Jr., PhD, president of the Hospitality Institute of Technology and Management in St. Paul, MN. The reason: It can take a long time for the temperature in the middle of a big container to drop, creating a cozy environment for bacteria.

Best place: You can safely leave food to cool on the counter for up to an hour after cooking, Snyder says. Or divvy up hot food into smaller containers and then refrigerate—it’ll cool faster.

To Post a Workout Reminder:

The worst place: Stuck on your post-it laden fridge

A visual nudge can help—but only if you notice it, says Paddy Ekkekakis, PhD, an exercise psychologist at Iowa State University. In one study, a sign urging people to use the stairs rather than the nearby escalator increased the number of people who climbed on foot by nearly 200%.

Best place: Put your prompt near a decision point, Ekkekakis says—keep your pile of Pilates DVDs next to the TV; put a sticky note on your steering wheel to make sure you get to your after-work kickboxing class. Just remember: The boost you get from a reminder is usually short-term, so change the visuals often.

To Sit On An Airplane:

The worst place: The rear

Avoid this section if you’re prone to airsickness, says retired United Airlines pilot Meryl Getline, who operates the aviation website “Think of a seesaw,” Getline says. “The farther from the center you are, the more up-and-down movement you experience.” Because the tail of the plane tends to be longer than the front, “that’s the bumpiest of all,” she says.

Best place: “The smoothest option is sitting as close to the wing as you can,” says Getline.

To Pick Up A Prescription:

The worst place:  Pharmacy drive-thru

In a survey of 429 pharmacists, respondents ranked drive-thru windows high among distracting factors that can lead to prescription processing delays and errors, says survey author Sheryl Szeinbach, PhD, professor of pharmacy practice and administration at Ohio State University.

Best place: If you don’t want to give up the convenience of a rolling pickup, be sure to check that both drug and dose are what the doctor ordered.

To Set Your Handbook:

The worst place: The kitchen counter

Your fancy handbag is a major tote for microbes: Gerba and his team’s swabs showed up to 10,000 bacteria per square inch on purse bottoms—and a third of the bags tested positive for fecal bacteria! A woman’s carryall gets parked in some nasty spots: on the floor of the bus, beneath the restaurant table—even on the floor of a public bathroom.

Best place: Put your bag in a drawer or on a chair, Gerba says—anywhere except where food Is prepared or eaten.

To Use A Public Bathroom:

The worst place: The stall in the middle

The center stall has more bacteria than those on either end, according to unpublished data collected by Gerba. No, you won’t catch an STD from a toilet seat. But you can contract all manner of ills if you touch a germy toilet handle and then neglect to wash your hands thoroughly.

Best place: Pick a stall all the way left or right to minimize your germ exposure.

To Stand During Fitness Classes:

The worst place: Front and center

You might think that you’d want to be near the mirrors so you can check your form, but your sweat session will be more motivating if your view is obstructed, suggests a 2003 study at McMasters University. In that research, 58 sedentary women all exercised at similar intensity levels. But those who did it in a mirrored room reported feeling more anxious about their body’s imperfections after their workout than women who sweated without mirrors distracting them.

Best place: Stand in the middle, toward the back of the class for a less conscious workout.


For A Nighttime Reading Light

The worst place: Overhead

These fixtures put out relatively bright light—enough to significantly delay the body’s secretion of melatonin, showed a 2000 study. That can wreck your night, since rising melatonin levels are a major cue for your body to prepare for sleep.

Best place: Clip a low-power light directly to your novel. It will let you read but leave the room dark enough for your brain to transition into sleep mode.

To Keep Medicine:

It’s not uncommon for the temp in a steamy bathroom to reach 100°F—well above the recommended storage temperatures for many common drugs. The cutoff for the popular cholesterol drug Lipitor, for instance, is around 77°F.

Best place: Somewhere cool and dry, such as the pantry.

To Put Fruit Before Washing It:

The worst place: The kitchen sink

Of all the household germ depots, the kitchen sink sees the most bacterial traffic—even more than the toilet, says Kelly Reynolds, PhD, a professor and environmental microbiologist at the University of Arizona.

Best place: Keep fruit on the counter until you run it under the water. If that perfect blueberry drops while you’re washing it, pop it in the trash—not your mouth.

To use Headphones:

The worst place: On an airplane, train, or subway

Sure, music’s a better traveling companion than your seatmate’s cell phone conversation. But studies show that if you listen through a headset in a noisy environment, you probably crank the volume too high. Harvard researchers found that in reasonably quiet surroundings, volunteers tended to keep the volume at an ear-friendly level. But when the researchers added background noise—the loud rumble of an airplane cabin—80% boosted the volume as high as 89 decibels, a level that risks long-term hearing damage.

Best place: Wherever you don’t have to blast your music to enjoy it. If you do, consider noise-canceling headphones—only 20% of listeners in the study who used a set got close to the danger zone.


To Store Coffee Beans:

The worst place: The refrigerator or freezer

Think that you’re preserving freshness by stashing it in the fridge? Think again. Every time you take it out of the fridge or freezer, you expose it to fluctuating temperatures, which produces condensation. “The moisture leeches out flavor—it’s like brewing a cup of coffee each time,” says John McGregor, PhD, a professor in the department of food science and human nutrition at Clemson University.

Best place: Store your beans or grounds in an opaque, airtight container kept on the counter or in the pantry.

To Watch TV:

The worst place: Wherever you dine

Studies show that distraction is your waistline’s enemy—it can keep you from noticing how much you’re eating. In a 2006 study, volunteers ate faster when watching TV than while listening to music—consuming 71% more macaroni and cheese when watching a show.

If you have the tube on while cooking, turn it off before dinner at the kitchen table, and avoid being tempted into eating in front of the TV in the living room.

Best place: Up or down a flight of stairs or far away from the kitchen, so you have to “work” to get a snack—you’ll be much less likely to munch.

 This article found at the following link:


Happy, healthy living!

Health Coach Autumn  (sign up for a free consultation with me today at


Are You Affected by Gluten?

wheat field

Gluten is a substance present in cereal grains ( especially wheat) which is responsible for the elastic texture of dough. A mixture of two proteins, it causes illness in people with celiac disease and others who are sensitive to it. Gluten sensitivity and allergies can produce a host of symptoms: Bloating, foggy head syndrome, gastrointestinal problems, memory problems, acne and breakouts, pain, dizziness, fatigue, hormone imbalances, headaches, inflammation, depression, anxiety…the list goes on.

So how do you know if you are sensitive to Gluten?

Get a blood test done.  You can also stay away from products containing gluten for at least one week to see If you body feels better.

Don’t know what to eat that is gluten-free?  Here are a list of grains that you can consume if you are going gluten-free:  



•Bean and legume flours

•Buckwheat (kasha)

•Corn (maize)

•Coconut flour

•Job’s Tears


•Montina (Indian rice grass)

•Nut & seed flours

•Potato, potato flour & potato starch

(white & sweet)


•Rice, rice bran, & wild rice


•Sorghum (milo)

•Soy (beans, flour)


•Teff * Cross-contamination is possible

To your health!

Health Coach Autumn

It Only Takes Seconds to Sign Up for My Health Boosting Newsletter!

headshot new

I decided it was time to roll out my newsletter since this month marks my one year anniversary of being a health and lifestyle coach! 

As you know, I have always had an interest in health, nutrition and motivation; and enjoy sharing this knowledge with my friends, colleagues and family. Two years ago, I decided to enroll in a health and nutrition school and it was one of best decisions of my life! I not only learned how to improve my well-being; I learned how to coach and motivate others around food and lifestyle choices so they could live to their fullest potential. I now coach clients with programs that help them reach their health goals, reduce stress and cravings, increase their energy, lose weight, improve their confidence and find balance in their lives.  It’s been an exciting last year!

I would love it if you would take 20 seconds out of your day to sign up for my newsletter!  Go to my website, and scroll down to the right side of the home page to sign up for my newsletter.

My newsletter will be sent out bi-weekly and will contain informative but simple ways to living healthy in body, mind and spirit.  How would your life change if you were in your optimal state of health?

Revive Your Health. Find Your Balance. Transform Your Life.

In Good Health,

Health Coach Autumn

5 Foods You Believe Are Healthy-But Really Aren’t!


There is so much confusion in the grocery store these days!  What’s truly in a product and on a nutrition label is harder to discover than ever.  Many unhealthy ingredients tend to be hidden under pseudonyms.  Furthermore, many products are marketed by companies to appear healthier than they actually are; in an effort to sell more products.

Here are some products you may see in the grocery store today that aren’t as healthy as they appear to be:

1. “Health drinks”

If a health drink has more than 1-2 ingredients, it best to probably skip it.  Many health drinks these days contain sugar, or an artificial kind of sugar. Sugar is more toxic to our bodies than people think, and leads to weight gain.

2. Diet and Weight Loss foods

Diet and weight loss food companies tend to add in a lot of extra unhealthy ingredients into their products in order to make up for the taste of the calories it’s missing.

3. Energy, Protein and Fiber Bars

Some of these are almost as bad as candy bars! They are FULL of sugar and have an overkill of ingredients.  If you can’t understand what is on the label, don’t buy it. Larabars are a great alternative bar.  They are full of flavor, only have natural sugars, and are typically 6 ingredients of less.  And all the ingredients are whole foods!

4. Frozen Diet Entrees and Some Soup Brands

These are typically very high in sodium, and lower in nutrients than you would actually imagine. Many people believe that these are healthy, and can’t understand why they are having a hard time losing weight while consuming them.

5. Bottled Smoothies

Once again, these are also loaded with sugar and low in nutrients! Since they are premade, nutrients from the whole original fruit start to dwindle ever since the fruit was originally cut into. I suggest buying your own fruits and veggies and make a smoothie or using a juicer at home.  It may take more time, but your body will be much healthier in the long run.

Happy Healthy Shopping!

Health Coach Autumn


Alignment is the Key to Enlightenment

steam bath

“With alignment comes enlightenment. When you’re aligned with your heart’s desire, when you’re in sync with who you’re meant to be and how you’re supposed to contribute to our magnificent Earth, you feel a shift in perception. You start to notice miracles show up regularly.” -Oprah Winfrey


Life, Liberty, and the Pursuit of Your Happiness

american flag

by Autumn Pappas, CHHC, AADP

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty and the pursuit of Happiness…”       

Perhaps no statement in American history is better known or has been more powerful and iconic than this one issued by Congress in the Declaration of Independence on July 4th, 1776. Not only does this proclamation entitle us, as Americans to powers that cannot be given away nor should be questioned; equality, life, freedom, but it also allows us the right to pursue our happiness. As Americans, “life, liberty and the pursuit of happiness” has become our birthright; our motto; our creed.

What does it truly mean to pursue happiness? In modern society, many of us have come to believe that the “pursuit” of happiness is the journey we take in order to achieve our desires. If we follow the pursuit, eventually we will get a bigger house, our ideal career, become more popular, choose the right mate, have the perfect family—and then we will be happy. But happiness is fleeting. Satisfaction never lasts long, and soon we are hungry for more. How can we stop this endless cycle?

First, learn to be present in the moment. Unhappiness often comes from dwelling on the past and feeling anxiety about the future. All we truly have is now. Meditation, mindfulness and breathing exercises are great tools to help you stay present in the moment. Next, be of service. Giving selflessly not only builds self-esteem, and brings meaning and connectedness to one’s life, but also enriches the lives of others. Lastly, be grateful, and share your gratitude with others. Gratitude takes merely seconds, can lift our spirits and make our hearts soar.

Happiness is a choice. It lives inside of us always; we just must learn how to tap into it. This fourth, while you sit under firework-filled skies, surrounded by your communities, families and friends; I hope you feel inspired to breathe in the moment, to extend your hand to be of service to another and lastly, that you have things in your heart to be grateful for.

Happy 4th of July!

Health Coach Autumn